First 2-week plan

Warm-up 1 round

Wrist mobilization 1 round

Wrist stabilization 1 round

Elbow mobilization 1 round

Elbow stabilization 1 round

Scapula mobilization 1 round

Scapula stabilization 2 rounds

Shoulder stabilization 1 round

Fundamental core exercises 1 round

Prehab block #1 1 round

Prehab block #2 1 round

Prehab block #3 1 round

Cool down, stretching 1 round
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